Understanding Food Labels: A Complete Guide

Making healthy food choices starts with understanding what's actually in the products you buy. Food labels contain a wealth of information, but they can be confusing if you don't know what to look for.

The Basics of Food Labels

Every packaged food product is required to display nutritional information. This includes:

• Serving Size: The amount the nutrition facts are based on
• Calories: Total energy per serving
• Macronutrients: Fats, carbohydrates, and protein
• Micronutrients: Vitamins and minerals

What to Watch Out For

Added Sugars

One of the most important things to check is the amount of added sugars. The FDA now requires manufacturers to list added sugars separately from naturally occurring sugars. Try to limit added sugars to less than 10% of your daily calories.

Sodium Content

High sodium intake is linked to increased blood pressure. Look for products with less than 140mg of sodium per serving to be considered "low sodium."

Ingredient Lists

Ingredients are listed in order of quantity—the first ingredient makes up the largest portion of the product. If sugar (or one of its many names) appears in the first three ingredients, you might want to reconsider.

How Kale Helps

With the Kale app, you don't have to decode food labels yourself. Simply scan the barcode and get:

• An instant health score (0-10)
• Plain-language explanations of ingredients
• Personalized recommendations based on your dietary preferences

Tips for Healthier Shopping

1. Compare similar products: Two brands of the same food can have very different nutritional profiles
2. Don't trust front-of-package claims: "Natural" and "healthy" aren't regulated terms
3. Check the serving size: Manufacturers sometimes use unrealistic serving sizes to make products look healthier
4. Look beyond calories: A low-calorie food isn't necessarily healthy if it's full of sodium or artificial ingredients

Understanding food labels is a skill that improves with practice. The more you look, the better you'll get at spotting healthy options and avoiding misleading marketing.